Brown rice vs. Wafer — In-Depth Nutrition Comparison

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The main differences between brown rice and wafer

Brown rice is richer in manganese and vitamin B6, yet wafer is richer in iron, copper, vitamin B2, folate, and fiber.
Daily need coverage for iron for wafer is 43% higher.
Brown rice contains 2 times more vitamin B6 than wafer. Brown rice contains 0.123mg of vitamin B6, while wafer contains 0.051mg.
Brown rice contains less saturated fat.

Food types used in this article are Rice, brown, long-grain, cooked and Cookies, chocolate wafers.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Brown rice

Wafer

Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+39.9%

Contains more MagnesiumMagnesium	+35.9%
Contains more CalciumCalcium	+933.3%
Contains more PotassiumPotassium	+144.2%
Contains more IronIron	+616.1%
Contains more CopperCopper	+336.8%
Contains more ZincZinc	+53.5%
Contains more PhosphorusPhosphorus	+28.2%

~equal in Selenium ~5.7µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Brown rice

Wafer

Contains more Vitamin B6Vitamin B6

+141.2%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+323.5%
Contains more Vitamin B1Vitamin B1	+14%
Contains more Vitamin B2Vitamin B2	+285.5%
Contains more Vitamin B3Vitamin B3	+11.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1100%
Contains more FolateFolate	+422.2%
Contains more CholineCholine	+55.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.56mg	4.01mg	43%
Copper	0.106mg	0.463mg	40%
Sodium	4mg	580mg	25%
Polyunsaturated fat	0.366g	4.153g	25%
Fats	0.97g	14.2g	20%
Saturated fat	0.26g	4.241g	18%
Calories	123kcal	433kcal	16%
Carbs	25.58g	72.7g	16%
Vitamin B2	0.069mg	0.266mg	15%
Manganese	0.974mg	0.696mg	12%
Monounsaturated fat	0.369g	4.865g	11%
Starch	24.79g		10%
Folate	9µg	47µg	10%
Protein	2.74g	6.6g	8%
Fiber	1.6g	3.4g	7%
Vitamin B6	0.123mg	0.051mg	6%
Vitamin E	0.17mg	0.72mg	4%
Vitamin B12	0µg	0.09µg	4%
Potassium	86mg	210mg	4%
Phosphorus	103mg	132mg	4%
Caffeine	0mg	10mg	3%
Zinc	0.71mg	1.09mg	3%
Magnesium	39mg	53mg	3%
Calcium	3mg	31mg	3%
Vitamin K	0.2µg	2.4µg	2%
Vitamin B3	2.561mg	2.858mg	2%
Vitamin B1	0.178mg	0.203mg	2%
Cholesterol	0mg	2mg	1%
Choline	9.2mg	14.3mg	1%
Net carbs	23.98g	69.3g	N/A
Sugar	0.24g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Selenium	5.8µg	5.7µg	0%
Vitamin B5	0.38mg	0.381mg	0%
Tryptophan	0.033mg	0.096mg	0%
Threonine	0.095mg	0.22mg	0%
Isoleucine	0.109mg	0.261mg	0%
Leucine	0.214mg	0.447mg	0%
Lysine	0.099mg	0.281mg	0%
Methionine	0.058mg	0.105mg	0%
Phenylalanine	0.133mg	0.308mg	0%
Valine	0.151mg	0.323mg	0%
Histidine	0.066mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A